two athletes doing gymnastics

3 Game-Changing Strength Strategies for Better Gymnastics Movements

Women in CrossFit and fitness communities often encounter gymnastics movements like pull-ups, muscle-ups, and handstand push-ups as some of their greatest challenges. A primary reason for these difficulties is often a lack of upper body strength compared to lower body strength. While factors like technique, timing, and flexibility also play crucial roles, building a foundation of strict strength is vital for long-term progress in these gymnastics skills. This can apply to men as well.

The Role of Upper Body Strength in Gymnastics

Upper body strength is crucial for gymnastic movements that require pushing or pulling. For instance, to perform a strict pull-up, your lats, biceps, and back muscles need to be strong enough to support your full body weight. Similarly, handstand push-ups demand a powerful shoulder press and core stability to manage the load of your body overhead. While women generally excel at movements that engage the lower body, upper body exercises can be more challenging, often due to biological differences in muscle distribution.

Yet, strength can be developed over time with consistent training. To improve gymnastic skills, it’s essential to approach workouts with a mindset of building foundational strength first. Kipping and dynamic movements are tempting, especially since they often look impressive and allow you to complete workouts more quickly. However, without adequate strength, kipping movements can lead to overuse injuries or plateaued progress. Prioritizing strict strength is like laying the groundwork for a house: it creates a strong base to support the demands of more complex skills.

Why Strict Strength Comes First

Before adding speed and complexity to your gymnastics, mastering strict strength is essential. Performing strict pull-ups or strict handstand push-ups ensures your muscles and joints are strong enough to handle the impact and force of kipping movements. Skipping this phase may lead to compensations, making you more susceptible to injuries.

Additionally, strict movements emphasize muscle activation and control. They teach you to engage the correct muscles in the appropriate sequence, which is a skill that directly translates to improved performance when you eventually incorporate dynamic movements. For instance, practicing strict pull-ups makes kipping pull-ups feel smoother and more controlled because your body has already learned how to move efficiently.

Switching Gymnastics for Strength Alternatives

Not all workouts need to focus purely on the gymnastics skill itself. You can strategically substitute gymnastic movements with lifting exercises to target your specific areas of weakness. Here are some effective switches:

  • Bar Muscle-Ups: If your workout includes bar muscle-ups and you’re not ready for them, consider doing inverted bar rows. This movement activates similar muscles as the pulling motion of a muscle-up, while allowing you to build strength progressively.
  • Kipping Pull-Ups: For those still developing pull-up strength, bent-over barbell rows are a great alternative. This exercise strengthens your upper back, which is crucial for progressing toward strict pull-ups. Here are some other rowing options.
  • Handstand Push-Ups: Heavy dumbbell push presses can be a perfect substitute. They replicate the overhead pushing motion and help develop shoulder and tricep strength necessary for handstand push-ups. Over time, as your pressing strength improves, transitioning to handstand push-ups will feel more manageable.

These adjustments don’t just help you participate in a workout; they also ensure that you’re getting maximum value from your training. By isolating and strengthening key muscle groups, you set yourself up for long-term success.

Getting the Most Out of Class

One of the most valuable resources in your gym is your coaching staff. If you’re unsure of what’s holding you back in a specific gymnastics movement, ask a coach for guidance. They can help identify whether your limitation is strength, mobility, or technique and provide you with tailored advice to accelerate your progress.

In class, don’t hesitate to modify workouts to focus on your weaknesses. If the workout includes a movement that you haven’t yet mastered, swap it for a strength-building exercise that targets the same muscle groups. The goal is to work smarter, not just harder. This approach allows you to be consistent with your training while making progress on skills that have previously felt out of reach.

Remember, every athlete’s journey is unique, and progress may take time. By prioritizing strict strength and being mindful of your training, you’re investing in your long-term health and fitness. Don’t rush the process; build a solid foundation first, and the advanced skills will come. So, let’s stay committed, work hard, and celebrate every small victory along the way!

Jump into class ready to tackle your gymnastics goals with intention, and don’t hesitate to ask for guidance. With time, effort, and smart training, you’ll achieve milestones you once thought were impossible.

Check out our blog on strict pull ups!